Honey Mustard Salmon Salad

Honey Mustard Salmon Salad

Wild caught salmon mixed with mildly sweetened raw honey, Dijon mustard and crunchy vegetables make this fish salad more flavorful than a tuna salad.

If your planning to cook up some salmon, reach for wild caught salmon, and here’s why?

Why Choose Wild Caught Salmon

Wild caught salmon are born in fresh water rivers and lakes and then grow in the ocean. In the wild, salmon have plenty of room to swim and roam.

They also have a diverse and natural diet giving their flesh a bright orange/red color. This is from the krill they eat.

Wild salmon actually requires less time to cook. They tend to have a more robust taste, again due to their natural habit.

Also, wild salmon swim farther distances, giving them leaner and less fatty bodies than farm-raised salmon.

Farm-raised salmon are raised in tight quarters where they are literally on top of each other.

Cast Iron Seared and Broiled Salmon With Fruit And Herb Salsa

They don’t have to work for their food or swim as far. As a matter of fact, their flesh is a grey color due to only eating fish fed, not ocean krill. The pink you see in farm raised salmon is added food coloring.

The best time to shop for wild caught salmon is when it’s in season – typically April through September, but it depends on the species.

The most abundant of all the type of Salmon there are is the Pink Salmon. Most of the commercially caught Pink salmon are canned. It can also be found in the frozen section of your local market.

Oven-Baked Pecan Crusted Salmon

Pink Salmon is also the best fish for making, salmon burgers and salads.

Honey Mustard Salmon Salad

4 tablespoons Dijon mustard

4 tablespoons plain Greek yogurt

2 tablespoons local raw honey

2 – 6 ounce cans Alaskan Wild Salmon, drained

1 small red bell pepper, diced

2 celery stalks, sliced thin

1/2 cup white onion, diced

In a large bowl, mix together mustard, yogurt, and honey. Add salmon, red bell pepper, celery, and onion.

Stir together until mixed.

Place the Honey Mustard Salmon Salad in the center of a serving platter and surround the fish mixture with your favorite crackers, and serve.

More Salmon recipes:


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Oven-Baked Pecan Crusted Salmon

Oven-Baked Pecan Crusted Salmon

You might think Pecan Crusted Salmon is a fancy restaurant dish that you can’t make at home. But you can and it’s really easy to make.

This easy, pecan crusted salmon recipe is made with just 5 healthy ingredients – includes: Salmon – Pecans – Garlic – Parsley – and Cilantro.

Wild caught fish is the best fish to eat. The following are 3 reasons why farmed fish is bad or dangerous for your health.


You Will Also LikeThai Salmon Noodle Bowl


The Dangers Of Eating Farmed Fish

Danger 1

One of the biggest risks you take when you take a bite of farm-raised fish for dinner is that you’re taking a big bite of dioxin.

The World Health Organization says that dioxins are found throughout the world in the environment and they accumulate in the food chain, mainly in the fatty tissue of animals.

Scientists have found that dioxin levels in farmed fish are 11 times higher than those of wild caught fish.

Once dioxin is consumed it can stay in your body from 7 – 10 years and is linked to immune system problems and organ damage in humans.

Danger 2

A Scientific study reported finding that mice given farm raised salmon to eat had developed metabolic syndrome as well as the symptoms of type 2 diabetes.

According to the researchers, the reasons for metabolic syndrome and blood sugar problems is because farmed fish are contaminated with persistent organic pollutants or POPs which have shown to cause insulin resistance and obesity.


How About A Salmon Salad – Honey Mustard Salmon Salad


Danger 3

You know that beautiful pink color salmon have? It is a natural color to wild caught salmon only.

Farmed salmon have a chemical added to their flesh called canthaxanthin – which can cause problems with the pigments in the retina of your eye (Food Additives & Contaminates).

Wild Caught Salmon Considered Superior

If you ask the experts about the advantages of wild-caught salmon over farmed salmon, they will point to the superior flavor and texture of wild-caught salmon, as well as its ideal ratio of omega-3 to omega-6 fatty acids.

They would note that farmed salmon is actually higher in pro-inflammatory and disease-promoting omega-6 fatty acids.

Oven-Baked Pecan Crusted Salmon

4 individual salmon fillets

1/4 cup pecans, finely chopped

1/4 cup fresh parsley, finely chopped

2 garlic cloves, minced

2 tablespoons olive oil

1/2 teaspoon Himalayan salt

1/4 teaspoon black pepper

Preheat oven to 375°F and lightly brush the bottom of a cast iron skillet with avocado oil.

In a small bowl, combine pecans, parsley, garlic, olive oil, salt & pepper.

Spread the topping evenly over the salmon filets.

Bake salmon for 20 minutes, or until fish is fully cooked and easily flakes with a fork.

Plate and serve.

Suggested side dishes for your Oven-Baked Pecan Crusted Salmon:

Roasted Charred Sweet Potatoes

Roasted Red Potatoes with Garlic Parmesan

Creamy Spinach Parmesan Orzo

Stuffed Sweet Potato with Chipotle Black Bean and Corn Salad


Thai Salmon Noodle Bowl

Thai Salmon Noodle Bowl

Tender flaky wild caught Alaskan salmon, prepared with a honey-miso glaze, that delicately sits over a bed of silky noodles, mango, avocado, radicchio, carrots, mint, basil, and peanuts tossed with a tasty refreshing vinaigrette.

It is a long list of fresh ingredients, but do not let the long list deter you.

If you are able to boil noodles, tear mint, shredded vegetables and open an oven door, you can handle this wonderfully delicious Thai Salmon Noodle Bowl.

What Is Radicchio

Radicchio, also known as Italian chicory, is a type of leafy chicory featuring dark reddish-purple leaves and white veins.

Though commonly mistaken for red cabbage or lettuce, radicchio has a distinctly bitter taste that goes well with many Italian dishes.

It’s a traditional ingredient in the Mediterranean diet, which emphasizes whole plant foods.

What Ramen Noodles To Use

Ramen noodles are made with wheat flour that can be cooked and dehydrated after frying.

On the other hand, fresh ramen noodles are made with a combination of eggs, wheat, and alkalized water.

Why alkalized water? Alkaline water helps to give that unique and special springy texture to the noodles.

Fresh Made Ramon Noodles

These noodles also have that slurping texture because it’s made with the combination of gluten flour and higher protein count as well.

These noodles have yellow tones that are available in straight and wavy forms.

Some scientific research, though not conclusive, has suggested that consuming instant ramen noodles two or more times a week can increase the likelihood of developing heart disease, as well as diabetes and stroke, especially in women.

To make a fresh Thai Salmon Noodle Bowl, we suggest using all fresh ingredients, including fresh, not dehydrated, Ramon noodles.

Making homemade fresh Ramon Noodles – Image source: Cilantro and Citronella

Thai Salmon Noodle Bowl

Miso Salmon

4 6-ounce wild-caught sockeye salmon filets

1 tablespoon white (shiro) miso

1 teaspoon sherry vinegar

1 teaspoon honey

1 tablespoon sesame seeds

Vinaigrette

1/4 cup lime juice

1/4 cup peanut oil

1 tablespoons fish sauce

1 tablespoon lite soy sauce

2 tablespoons honey

1 tablespoon toasted sesame soil

1 teaspoon chili paste, optional

1 teaspoon lime zest, grated

1 garlic clove, minced

1 1/2 inch ginger, peeled and grated

The Bowl

8 ounces ramen or lo mein noodles

2 cups arugula

1 cup watercress, stems removed

1 cup radicchio, finely shredded

2 medium carrots, peeled and grated

2 fresno chilies, thinly sliced

1/2 cup loosely packed cilantro

1/2 cup loosely packed mint leaves, torn

1/2 cup loosely packed basil, torn

1/4 cup roasted and salted peanuts

1 large mango, peeled, cut into 1-inch cubes

1 hass avocado, cut into 1-inch cubes

Scallions, thinly sliced

Preheat oven to 425°F.

Place salmon on a baking sheet lined with parchment paper.

In a bowl, mix to combine miso, vinegar, and honey. Brush mixture onto salmon evenly and top each filet with sesame seeds.

Roast salmon for 10 to 12 minutes (10 minutes for medium-rare / 12 minutes for medium) until it easily flakes with a fork.

While the salmon is cooking, boil the ramen noodles according to the package instructions. When complete, rinse briefly with cool water to stop the cooking process.

To make the vinaigrette, whisk lime juice, peanut oil, fish sauce, soy sauce, honey, sesame oil, chili paste, lime zest, garlic, and ginger in a bowl.

In a large bowl, toss to combine noodles, arugula, watercress, radicchio, carrots, chilies, cilantro, mint, basil, peanuts, and vinaigrette. Add mango and avocado and gently toss.

Fresh Ramon Noodles

Divide noodles into serving bowls, top with salmon, and garnish with scallions.

Serve with a squeeze of lime if desired.

Cast Iron Seared & Broiled Salmon With A Fruit Herb Salsa

Cast Iron Seared and Baked Salmon with Fruit and Herb Salsa

The best pan for salmon is one with a heavy bottom that you can heat to a high temperature and that conducts heat evenly.

Cast iron skillets once heated (about 5-10 minutes) keep a steady cooking temperature and distributes heat evenly, without cold spots.

Cast iron is great for searing a ribeye steak, cooking burgers and searing fish, a task that requires constant and even heat.

Cast iron cookware is also a good choice for baking. Do a on line search for “cast iron baking recipes,” and you will get back some 170 million results for things like cornbread, bread rolls, pizza, pie, cookies, and cake, among others.

The draw back of cast iron skillets, is the skillet is porous and catches the smell of whatever it is that you cook with it.

Therefore, if using a cast iron skillet to sear your salmon steak, use a ceramic coated cast iron.

Ceramic Coated Cast Iron Skillet

Also, a cast iron skillet is best to use with this recipe as the fish is not only seared, but also broiled.

Fun Kitchen Facts

The secret to the handle of a cast iron skillet not heating up too much? There’s a small hole at the end that allows it to radiate heat instead of accumulating it.

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Read More: How to Care for Your Cast Iron Cookware

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Why Sear Fish

Pan searing helps lock in the moisture and prevents the meat from drying out.

The Science of Cooking explains the purpose of searing meat, noting the process is called  the “Maillard Reaction,” and is not to be confused with “Caramelization.”


Read More Here About Caramelizing Onions in a Cast Iron Skillet


When searing meat, hundreds of different flavor compounds are created. When heated, these compounds break down to form new flavors.

Each type of meat being seared has a very distinctive set of flavor compounds that are formed during the Maillard reaction.

Cast Iron Seared and Broiled Salmon with Fruit And Herb Salsa

First prepare the salsa and refrigerate for later.

1 cup diced peaches, fresh or frozen

3/4 cup diced mango, fresh or frozen

2 mini red sweet peppers, seeded and diced

1/4 cup diced red onion

5 leaves of fresh mint, chopped

1 spring of thyme, leaves only, discard steams

1/4 cup Italian parsley

Juice of 1/2 lime

1/2 teaspoon Himalayan salt

cast iron cooking with avocado oilPrepare and mix together all ingredients in a medium bowl. Top and refrigerate until ready to use.

Now prepare your salmon steaks. You will need the following for two servings.

2 salmon steaks, skin on

3 to 4 tablespoons avocado oil, smoke point to 500 degrees

3-4  cups Arugula

Salmon steaks in a cast iron skilletHeat oven on broil. Next, lightly drizzle avocado oil (heat safe to 500 degrees) into a cast iron oven-safe skillet over medium-high heat.  Add salmon steaks to heated skillet and sear on each side for 2 minutes.

turning salmon steaksPlace skillet in pre-heated oven under the broiler for 7 to 10 minutes, turning steaks about every 3 minutes.

Be careful not to overcook. As the skillet is close to the broiler element, keep a close eye on your salmon steaks so they do not burn.

Broil the salmon steaks to about 155 degrees.

Cast Iron Seared and Baked Salmon with Fruit and Herb Salsa - close upIt is important to remove the salmon from the skillet soon after removing it from the oven.

Have plates ready with arugula, and top each with a salmon steak.

Next spoon some fruit and herb salsa over the salmon, and enjoy!


If you love fish then you have to try Roasted Trout with Baby Potatoes and Asparagus


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Coconut Salmon

Coconut Salmon

Salmon always tastes great whether it is simply baked, steamed, or smoked. It goes perfectly well with a lot of dishes and always seems to add a refined vibe to the dinner table.

It’s also low in calories and a great option if you’re trying to lose weight. For a new take on a more exotic way of preparing it, try this coconut salmon recipe over steamed rice and your appetite will surely be delighted.

Coconut Salmon

The following ingredients are for one serving. Adjust ingredients for additional servings.

Coconut Salmon ingredients

1 piece of salmon fillet, about 1/2 pound, boned, skin on

2 slices two of ginger root

3 tablespoons dark coconut amino sauce

1 tablespoon sesame oil

1/2 teaspoon of red chili flakes

Pinch of freshly ground black pepper corns

1 or 2 tablespoons coconut oil

1/2 teaspoon each of sesame seeds an green onion, diced for garnish

marinating coconut  Salmon

Marinate the salmon in the ginger, sesame oil, coconut amino sauce, red chili flakes and black pepper for 30 minutes to 3 hours prior to cooking.

Heat a large ceramic coated frying pan over medium heat with coconut oil and add the salmon skin side down (reserve the marinade). This prevents the fish from sticking to the pan as well as prevents the meat from shrinking up.

After 3 minutes turn the fish and add the marinade, and cook another 2 to 3 minutes.

Coconut Salmon

You’ll also enjoy these deliciously yummy salmon recipes:


Find Instant Pot recipes in the Search box below – type Instant Pot in box click Search – Enjoy!


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Roasted Trout with Baby Potatoes and Asparagus

Roasted Trout with Baby Potatoes and AsparagusTrout is one of the healthiest fish you can include in your diet, says Monterey Bay Aquarium’s Seafood Watch.

Some would conclude that farmed raise fish is better for you as it is raised in fresh water protected from environmental hazards.

The protection from such hazards is great, but is farmed fish versus wild fish better for you? Is farmed fish equal to wild caught fish in total nutrition?

Trout born in the wild eat just about anything, like young zoo plankton, fish eggs, small fish, crustaceans, mollusks, insects and even mice.

In dense habitats with aquatic vegetation, rainbow trout often have the opportunity to eat arthropods that fall into the stream (National Wildlife Federation).

Farmed trout are fed a formulated fish feed, and each feed company has their own recipe.

Feeds are made with fish meal, and fish oil combined with other ingredients like wheat, soybean meal, and poultry by-product meal.

Are fish meant to eat chicken, soy or wheat?

Fish species evaluated by the USDA, found that farm-raised fish contained more total fat than their wild counterparts.

Some would conclude that has to be good, the more fat the more omega-3 fatty acids the fish contains. Not necessarily. The extra fat in farmed-fish is inflammation causing omega-6 (Nutritional Health and Fitness).

Roasted Trout with Baby Potatoes and Asparagus

1 pound baby new potatoes

1 pound asparagus, trimmed and cut in half crosswise

2 tablespoons olive oil

Himalayan salt and freshly ground pepper corns

2 whole rainbow trout, gutted

Half a lemon, thinly sliced

1 bunch thyme (lemon thyme if you have it)

Heat oven to 425 degrees

boiling baby potatoesPlace potatoes in a large saucepan and fill with water to cover potatoes within 1-inch.

Bring to a boil and cook until barely tender, about 10 minutes. Drain and set aside.asparagus and cooked baby potatoes mixed with olive oil salt and pepperIn a large bowl add salt, pepper, olive oil, trimmed asparagus and cooked potatoes. Mix vegetables to coat with oil.

ready to roast baby potatoes and asparagusArrange vegetables in a 9 X 13 inch glass baking pan, and set aside.

rubbed fresh crushed pepper cornsRub the fish inside and out with the crushed pepper corns.

Next stuff the fish with a fresh sprig or two of thyme and a lemon slice cut in two.

ready to roast - Roasted Trout with Baby Potatoes and AsparagusArrange fish over vegetables in glass baking pan, and add 3 or 4 lemon slices.

Place into heated oven and cooked 25 minutes or until the potatoes are crisp and tender and the fish is cooked through.

Fresh roasted trout showing the amazing flavors of freh thyme, cruched pepper corns and lemon slicesRemove fish and let cool about 5 minutes.

Roasted Trout with Baby Potatoes and AsparagusPlate and serve.


You love fish, then you need to make this deliciously yummy Oven-Baked Pecan Crusted Salmon or this Thai Salmon Noodle Bowl.


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Wild Salmon with Peach Mango Salsa

Wild Salmon with Peach Mango Salsa

Wild Salmon with Peach Mango Salsa with Prosciutto Wrapped Vegetables

Do you know the difference between farmed fish and wild ocean caught fish, in particularly salmon? We wanted to know the answer, so we reasearch it, and here is what we found.

Farmed fish is a $1 billion a year revenue (USA), with salmon being number one.

Farmed salmon has less area in which to grow and thrive, and their bodies are much fattier than wild salmon, and have less omega-3 fatty acids.

They are fed processed fish oil and fish meal or a high fat feed, which is not the typical food wild salmon eat.

The flesh of farmed salmon are greyish in color due to their diet. Food coloring is added after harvesting to give farmed salmon the pinkish color that wild caught salmon have naturally.

Health Problems Associated with Farmed Salmon

 fish farm cage in Norwegian SeaFish farm cage in Norwegian Sea

Farmed salmon contain more unhealthy omega-6 fatty acids, and higher lipid levels (Lipid Composition in Farmed and Wild Salmon), raising the risk of inflammation, which is  associated with heart disease, stroke, arthritis, and other health problems.

Farmed salmon are given antibiotics and in some cases growth hormones, which also gets into the water supply, and can affect other wild marian creatures.

As of 2013 AquaBounty Technologies (US based company) has received approval from the FDA (Genetically Engineered Salmon) to genetically modify farmed salmon.

The one benefit of farmed salmon is they have no mercury in their meat, as they are grown in so-called controlled waters and their lifespan is shorter than in the wild, and wild salmon live longer with higher chances of mercury exposure.

After considering the research, it appears to us here at Splendid Recipes and More, that wild caught salmon is clearly more natural and nutritious over  its farm grown counterpart.

Wild Salmon with Peach Mango Salsa

Now for our featured recipe and here is what you will need.

The recipe makes four (4) servings, so you will need four salmon filets that are de-boned. When shopping for the ingredients to make the salsa, be sure to purchase one each of red sweet pepper (bell pepper), mango, serrano chili, small lime, and one bunch of green onions (Scallions). You will also need 2 medium peaches (frozen are ok if fresh peaches are not in season).

2 medium peaches, peeled, deseeded, chopped

1 large mango, peeled, deseeded, chopped

½ cup green onions, diced (about 3 scallions)

½ red bell pepper, diced

1 Serrano pepper, deseeded and minced

½ tsp. salt

1 tbsp. sugar (we used coconut sugar)

Juice from one half of a lime

Optional: ½ cup cilantro, chopped

chopped and diced produce for Peach and Mango Salsa

Prepare peaches and mango. Place into a medium mixing bowl along with the diced onion and red bell pepper. Do not mix. Next add Serrano pepper and optional to add chopped cilantro, again, do not mix.

Peach and Mango Salsa - close-up

squeeze out lime juice with the back of a spoon Squeeze out lime juice with the back of a spoon

 Together add salt, coconut sugar and lime juice. Stir mixture until well incorporated.

Let mixture set for 15 minutes at room temperature for flavors to infuse, or refrigerate until ready to eat.

Wild Salmon with Peach Mango Salsa

Prepare salmon, by grilling, baking, or broiling. Plate your salmon and top with the salsa. The recipe for the side dish of vegetables to be posted.

Peach and Mango Salsa

The salsa can keep in a jar with a tight lid for 2-3 days in the refrigerator, or can be frozen for later use.

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The Eatable Fiddlehead Fern

The Eatable Fiddlehead Fern

Fiddlehead greens are the curled stalk or leaflet of Fiddlehead fern, and these curled leaflets are harvested for use as a vegetable or leafy green. Fiddleheads are harvested early in the season (Spring) before the frond has opened and reached its full height, they are cut as close as possible at ground level.

Believe it or not, but fiddlehead ferns have antioxidants, omega-3 and omega-6 fatty acids, and are high in iron and fiber (Agriculture Canada Study). The most popular verities that are harvested for food are:

  • Western Sword Fern
  • Lady Fern
  • Cinnamon Fern or Buckhorn Fern
  • Royal Fern
  •  Midin
  • Zenmai or Flowering Fern
  • Vegetable Fern

Certain varieties though, of the fiddlehead fern can be carcinogenic.

Harvesting the Fiddlehead Fern

Health Benefits of the Fiddlehead Fern

We mentioned a few nutritional benefits of the fern at the onset of the article, other benefits of the fern are, it’s rich in potassium, and low in sodium.

A draw back of eating the fiddlehead is it contains an enzyme called thiaminase, which breaks down thiamine a B-vitamin. Therefore, it is best not to consume the fern in excess, as it can lead to beriberi and other vitamin-B deficiencies.

Dinning On Fiddlehead Greens

Fiddlehead ferns grow wild in wet areas of the northeastern part of North America in the spring. Fiddleheads are a traditional dish of  Maine, and northern New England (USA) , and in some parts of northern Canada. It is said that the town of Tide Head, New Brunswick (Canada) claims itself as the “Fiddlehead Capital of the World.”

It is recommended to cooked the fiddlehead greens thoroughly before eating eating them as they do contain some traces of tannins and toxins. The recommended cooking time is 15 minutes if boiled and 10 to 12 minutes if steamed. The cooking methods of gourmet cooks, is to spread the greens into a thin layer in a steaming basket and steam them lightly, just until tender crisp.

The University of Maine states that the ostrich fiddleheads should not be Sauteed , stir-fried, or microwaved.  They say that the Fiddleheads should be boiled or steamed prior to use in recipes, and after doing so, then they can be used for sauteing, stir-frying or baking.

Recipes Using Fiddlehead Greens

Hawaiian Fern SaladHawaiian Fern Salad

1 pound warabi (fiddleheads)

1 cup water

1 tablespoon Hawaiian salt

1 (4oz.) package codfish, shredded

1 small onion, thinly sliced

2 tomatoes, cubed (can also use cherry tomatoes)

Sauce ingredients:

¼ cup soy sauce

⅓ cup lemon juice

½ cup sugar

¼ teaspoon garlic salt

Thoroughly rinse warabi and dry, then cut into 1-inch length. In a saucepan, bring 1 cup water to a boil, then add salt and warabi. Turn down heat to medium and cook until tender. Drain and set aside.

Heat shredded codfish on medium heat for approximately 2 minutes. Cool.

In a mixing bowl, combine warabi, codfish, onions and tomatoes.

Sauce instructions:

Mix together soy sauce, lemon juice, sugar and garlic salt. Pour over warabi salad and toss gently.

Chill until ready to serve.

Spicy Vegetable fern saladSpicy Vegetable Fern Salad

1 pound cooked shrimp and oysters

16 ounce bag of spring mix of leafy greens

4 boiled eggs, sliced

1 red onion, sliced

2 medium tomatoes sliced

1 red bell pepper, sliced

¼ cup soy sauce

⅓ cup lemon juice

½ cup sugar

¼ teaspoon garlic salt

2 to 3 tablespoons of wasabi  sauce

In a medium bowl mix soy sauce, lemon juice, sugar, and garlic salt. Pour dressing into a large salad bowl. Next add first 6 ingredients in the recipe list. Toss until well coated with the dressing. Plate and serve.

 

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Mediterranean Salmon Salad with Olive Dressing

Mediterranean Salmon Salad with Olive Dressing

Over the last three decades or so, Americans have learned to reduce fat in their diet. Some are still struggling, but many have made good head way to eating a whole food clean diet, for better health.

Even though fat has been reduced, we are still not eating enough of the healthy fats, which include omega-3 fatty acids, including DHA and EPA or both known as “docosahexaenoic acid” and “eicosapentaenoic acid.” Both are found in fatty fish, like tuna or salmon.

The recommendation of consuming omega-3 fatty acids, is 250 milligrams of DHA and EPA, at least 2 times per week, and 3 ounces at each setting.

Our featured recipe fits the bill, so to speak. The recipe is, Mediterranean Salmon Salad with Olive Dressing, and here is what you will need.

Mediterranean Salmon Salad with Olive Dressing

1 pound tiny new potatoes, halved if large

1 pound French green beans, stem ends trimmed

1/2 cup mixed Mediterranean olives, pitted

3 tablespoons olive oil

1 tablespoon horseradish mustard

Preparing to bake Salmon - Mediterranean Salmon Salad with Olive Dressing1 tablespoon lemon juice

1 teaspoon coconut sugar

1/2 teaspoon ground black pepper

2 teaspoons lemon pepper

12 ounce fresh baked salmon, broken into chunks

Lemon wedges

Turn broiler up, sprinkle lemon pepper onto flesh side of salmon.

Place on a foil lined baking sheet. Place fish under broiler and broil for about 8 to 10 minutes or until fish is done, about 160 degrees. Let cool, chunk and set aside.

Place potatoes in a 4-quart pan and add water to cover. Bring to boiling, and reduce heat. Cover and simmer for 5 minutes. Next add beans and return to boiling.

Reduce heat, cover and simmer another 5 minutes or until potatoes and beans are just tender. Drain well, and set aside.

pitted mixed Mediterranean olives - Mediterranean Salmon Salad with Olive DressingMeanwhile, place 1/2 cup olives, oil, mustard, lemon juice, sugar, and pepper in a blender. Cover and blend until smooth.

To serve, plate potato and beans mixture and top with salmon chunks. Drizzle with olive dressing. Garnish with a lemon wedge, if desired.

If the dressing is to thick after blending the ingredients together, you can thin it a bit by adding a little more oil, or a little of the brine from the jar of mixed olives.

 

 

 

 

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Quinoa Tuna Patties

Quinoa Tuna Patties

We were hungry, and I thought fast, and this is what I came up with, “Quinoa Tuna Patties.” Quinoa is a gluten-free whole grain, will actually it has been simulated to be called a whole-grain.

Wikipedia describes quinoa best by saying, ” Quinoa is a species of goose-foot, it is a grain grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal. It is not a member of the grass family, it is closely related to species such as beetroots or spinach.”

Quino Nutrition Label Quinoa is the only eatable plant grown for consumption that has the perfect balance of all 9 essential amino-acids essential for human health. The only other food that is eaten with all 9 amino-acids is beef, poultry, and pork. meat. It also contains some vitamins and minerals as shown in the Quinoa Nutrition label image.

It is recommended to rinse quinoa before cooking it. Why?  Because the seeds are coated with saponin which is  a bitter substance that protects the seeds from predators. However, most packaged quinoa sold in the U.S. has been pre-rinsed, but taking the side of caution is best.

Tuna when purchased fresh will contain between 22 and 24 grams of protein. The “yellowfin” has the most protein from all ocean harvested tuna. If purchasing canned tuna, keep in mind it is pasteurized during the canning process. If the meat is dark, 100 gram serving has 25 grams of protein, were as white meat tuna has 23 grams. Tuna also provides essential amino-acids.

Both quinoa and tuna are secondary sources of energy (complex carbohydrates are first) with their primary purpose, being to build muscle, and protect the integrity and health of human cell tissue.

This meal can also be prepared in 30 minutes and is also considered a Salad as a Main Course, because of having a meat mix in with it.

Now for our featured recipe: Quinoa Tuna Patties, and here is what you will need.

12 to 16 ounces of mixed leafy greens

10 ounces (2 5 oz. cans) tuna

1 or 2 medium eggs

1/4 cup bread crumbs, prepared with toasted sourdough bread

1/8 teaspoon Himalayan salt

1/2 teaspoon garlic powder

1 cup mixed vegetables

2 to 3 tablespoons avocado oil

Vinaigrette for leafy greens to follow.

Mixing ingredients for - Ouinoa Tuna PattiesCook quinoa according to package instructions and set aside. While you are cooking the quinoa, heat some water to boiling, place frozen mixed vegetables into a large bowl and pour hot water over them for about 2 minutes, or until thawed out. Drain off water and set aside.

Open the cans of tuna and drain off water. In the large bowl with vegetables add tuna, eggs, salt, garlic, and bread crumbs. Mix together until well incorporated.

frying tuna patties in avocado oilYou and either form a ball of tuna mix with your hands and fry in a large heated skillet with avocado oil or as we used a cookie cutter, to form the tuna patties. We only used one egg, therefore it did not hold together well. Next attempt at this meal, we will use two eggs and possibly 1/3 cup of bread crumbs. Cook on both sides just enough to warm the ingredients and cook the eggs, about 2 minutes on each side.

Plated Quinoa Tuna Patties Mix in a small jar 1/4 cup ginger syrup (purchased at Natural Grocer’s, or your favorite health food store), 4 tablespoons avocado oil ( a 1 litter bottle at Costco is $9.79 – 2014) and 2 tablespoons rice vinegar. Place lid on jar, and shake. Plate leafy greens, drizzle vinaigrette over greens and top with a Quiona Tuna Pattie, and serve.

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